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First and foremost, this is my first blog experience in wordPress. Nevertheless, of course I am pretty sure doing this blog while at home, on vacation, on travel, is amazing. I coundn’t imagine how my life engage working online is more than I am expected.
From this point of view, I may be able to express something new in the web like by posting some sort of my idea with regards to health and wellness.
Thus by sharing valuable supplements that will strenghthen our immune system, fortifying our family’s health is wonderful.
Enchancement the right food we eat. Thay what I wanted to share also the key to health and freedom of business opportunity.
The almond (prunus dulcis, syn. Prunus amygdalus) is a species of tree native to Iran and surrounding countries, but widely cultivated elsewhere. The almond is also the name of the edible and widely cultivated seed of this tree. Within the genus Prunus.
It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell (endocarp) surrounding the seed.
The fruit of the almond is a drupe, consisting of an outer hull and a hard shell with the seed, which is not a true nut. Inside Shelling almonds refers to removing the shell to reveal the seed.
Almomds are sold shelled or unshelled. Blanched almonds are shelled almonds that have been treated with hot water to soften the seedcoat, which is then removed to reveal the white embryo.
HEALTH BENEFITS OF ALMONDS
■ ALMONDS DELIVER A MASSIVE AMOUNT OF NUTRIENTS
Almonds are the edible seeds of Prunus dulcis, more commonly called the almond tree.
They are native to the Middle East, but the US is now the world’s largest producer.
The almonds you can buy in stores usually have the shell removed, revealing the edible nut inside. They are sold either raw or roasted. They are also used to produce almond milk, oil, butter, flour or paste -also known as marzipan.
Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almond contains:
This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible.
It is important to note that your body does not absorb 10-15% of their calories because some of the fat is inaccessible to digestive enzymes.
Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed.
While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc, and calcium you get from almonds.
Almonds are very popular tree nuts. Almonds are high in healthy monounsaturated fats, fiber, protein and various important nutrients.
■ ALMONDS ARE LOADED WITH ANTIOXIDANTS
Almonds are a fantastic source of antioxidants.
Antioxidants help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging and diseases like cancer.
The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin.
For this reason, blanced almonds – those with skin removed – are not the best choice from a health prespective.
A clinical trial in 60 male smokers found that about 3 ounces (84 grams) of almonds per day reduced oxidative stress biomarkers by 23-34% over a four-week period.
These findings support those of another study which found that eating almonds with main meals reduced some markers of oxidative damage.
Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to aging and disease.
■ ALMONDS ARE HIGH IN VITAMIN E
Vitamin E is a family of fat-soluble antioxidants.
These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage.
Almonds are among the world’s best source of vitamin E, with just 1 ounce providing 37% of the RDI.
Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer’s disease.
Almonds are among the world’s best source of vitamin E from foods is linked to numerous health benefits.
■ ALMONDS CAN ASSIST WITH BLOOD SUGAR CONTROL
Nuts are low in carbs but high in healthy fats, protein and fiber.
This makes them a perfect choice for people with diabetes.
Another boon of almonds is their remarkably high amount of magnesium.
Magnesium is a mineral involved in more than 300 bodily processess, including blood sugar control.
The current RDI for magnesium is 310-420 mg. 2 ounces of almonds provide almost half that amount -150 mg of this important mineral.
Interestingly, 25-38% of people with type 2 diabetes are deficient in magnesium. Correcting this deficiency significantly lowers blood sugar levels and improves insulin function.
People without diabetes also see major reductions in insulin resistance when supplementing with magnesium.
This indicates that high-magnesium foods such as almonds may help prevent metabolic syndrome and type 2 diabetes, both of which are major health problems.
Almonds are extremely high in magnesium, a mineral that many people don’t get enough of high magnesium intake may offer major improvements for metabolic syndrome ans type 2 diabetes.
■ MAGNESIUM ALSO BENEFITS BLOOD PRESSURE LEVELS.
The magnesium in almonds may additionally help lower blood pressure levels.
High blood pressure is one of the leading drivers of heart attacks, strokes and kidney failure.
A deficiency in magnesium is strongly linked to high blood pressure regardless of whether you are overweight.
Studies show that correcting a magnesium deficiency can lead to major reductions in blood pressure.
If you do not meet the dietary recommendations for magnesium, adding almonds to your diet could have a huge impact.
Low magnesium levels are strongly linked to high blood pressure, indicating that almonds can help control blood pressure.
■ ALMONDS CAN LOWER CHOLESTEROL LEVELS
High levels of LDL lipoproteins in your blood -also known as “bad” cholesterol – is a well-known risk factor for heart disease.
Your diet can have major effects on LDL levels. Some studies have shown almonds to effectively lower LDL.
A 16-week study in 65 people with prediabetes found thar a diet providing 20% of calories from almonds lowered LDL cholesterol levels by an average of 12.4 mg/dL.
Another study found that eating 1.5 ounces (42 grams) of almonds per day lowered LDL cholesterol by 5.3 mg/dL while maintaining “good” HDL cholesterol. Participants also loss belly fat.
Eating one or two handfuls of almonds per day can lead to mild reductions in “bad” LDL cholesterol, potentially reducing the risk of heart disease.
■ ALMONDS PREVENT HARMFUL OXIDATION OF LDL CHOLESTEROL
Almonds do more than just lower LDL levels in the blood.
They also protect LDL from oxidation, which is a crucial step in the development of heart disease.
Almond skin is rich in polyphenol antioxidants, which prevent oxidation of cholesterol in test-tubes and animal studies.
The effect may be even stronger when combined with other with other antioxidants such as vitamin E.
One human study showed that snacking on almonds for one month lowered oxidized LDL cholesterol levels by 14%.
This should lead to a reduced risk of heart disease over time.
“Bad ” LDL cholesterol can become oxidized, which is a crucial step in the development of heart disease. Snacking on almonds has been shown to significantly reduce oxidized LDL.
■ EATING ALMONDS REDUCES HUNGER, LOWERING YOUR OVERALL CALORIE INTAKE
Almonds are low in carbs and high in protein and fiber.
Both protein and fiber are known to increase feelings of fullness. This can help you eat fewer calories.
One four-week study in 137 participants showed that a daily 1.5-ounce (43-gram) serving of almonds significantly reduced hunger and the desire to eat.
Numerous other studies support the hunger-fighting effects of nuts.
While nuts are low in carbs, they are high in protein and fiber. Studies show that eating almonds and other nuts can increase fullness and help you eat fewer calories.
■ ALMONDS MAY BE EFFECTIVE FOR WEIGHT LOSS
Nuts contain several nutrients that your body struggles to break down and digest.
Your body does not absorb about 10-15% of the calories in nuts. Additionally, some evidence suggests that eating nuts can boost metabolism slightly.
Due to their satiating properties, nuts are a great addition to an effective weight loss diet.
Quality human research supports this.
In one study, a low-calorie diet with 3 ounces (84 grams) of almonds increased weight loss by 62% compared to a diet enriched with complex carbohydrates.
Another study in 100 overweight women found that those consuming almonds lost more weight than those on a nut-free diet. They also showed improvements in waist circumference and other health markers.
Despite being high in fat, almonds are definitely a weight-loss-friendly food.
Almonds and other nuts are very high in calories. As a snack, they should be on the binge eaters’ blacklist.
Though almonds are high in calories, eating them doesn’t seem to promote weight gain. Some studies even suggest the opposite, showing that almonds can enhance weight loss.
THE BOTTOM LINE
Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E
The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.
All things considered, almonds are as close to perfect as a food can get.
A walnut is the nut of any tree of the genus Juglans (family Juglandaceae), particularly the Persian or English walnut, Juglans regia.
A walnut is the edible seed of a drupe, and thus not a true botanical nut. It is commonly consumed as a nut. After full ripening for its edible seed when the shell has been discarded, it is used as a garnish or a snack.
Nuts of the eastern black walnut (Juglans nigra) and butternuts (Juglans cinerea) are less commonly consumed
Walnuts provide healthy fats, fiber, vitamins and minerals – and that’s just the beginning of how they may support your health.
In fact, there’s so much interest in this one nut that for the past 50 years, scientists and industry experts have gathered annually at the University of California, Davis, for a walnut conference discussing the latest walnut health research.
The most common variety of walnut is the English walnut, which is also most studied type
SCIENCE-BASED HEALTH BENEFITS OF WALNUTS.
■ RICH IN ANTIOXIDANTS
Walnuts have higher antioxidant activity than any other common nut. This activity comes from vitamin E, melatonin and plant compounds called polyphenols, which are particularly high in the papery skin of walnuts.
A preliminary, small study in healthy adults showed that eating a walnut-rich meal prevented oxidative damage of “bad” LDL cholesterol after eating, whereas a refined-fat meal didn’t.
That’s beneficial because oxidized LDL is prone to build up in your arteries, causing atherosclerosis.
Walnuts are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis.
■ SUPER PLANT SOURCE OF OMEGA-3s
Walnuts are significantly higher in omega-3 fat than any other nut, providing 2.5 grams per 1-ounce (28-gram) serving.
Omega-3 fat from plants, including walnuts, is called alpha-linolenic acid (ALA). It’s an essential fat, meaning you have to get it from your diet.
According to the Institute of Medicine, adequate intake of ALA is 1.6 and 1.1 grams per day for men and women respectively. A single serving of walnuts meets that guidelines.
Observational studies have shown that each gram of ALA you eat per day lowers your risk of dying from heart disease by 10%.
Walnuts are a good source of the plant form of omega-3 fat, which may help reduce heart disease risk.
■ MAY DECREASE INFLAMMATION
Inflammation is at the root of many diseases, including heart diseases, type 2 diabetes, Alzheimer’s disease and cancer, and can be caused by oxidative stress.
The polyphenols in walnuts can help fight this oxidative stress and inflammation. A subgroup of polyphenols called ellagitannins may be especially involved.
Beneficial bacteria in your gut convert ellagitannins to compounds called urolithins, which have been found to protect against inflammation.
ALA omega-3 fat, magnesium and amino acid arginine in walnuts may also decrease inflammation.
Several plant compounds and nutrients in walnuts may help decrease inflammation, which is a key culprit in many chronic diseases.
■ PROMOTES A HEALTHY GUT
Studies suggest that if your gut is rich in health-promoting bacteria and other microbes (your gut microbiota), you’re more likely to have a healthy gut and good overall health.
An unhealthy composition of your microbiota can contribute to inflammation and disease in your gut and elsewhere in your body, increasing your risk of obesity, heart health and cancer.
What you eat can significantly influence the makeup of your microbiota. Eating walnuts may be one way to suport the health of your microbiota and your gut.
When 194 healthy adults ate 1.5 ounces (143 grams) of walnuts every day for eight weeks, they had an increase in beneficial bacteria, compared to a period of not eating walnuts.
This include an increase in bacteria that produce butyrate, a fat that nourishes your gut and promotes gut health.
Eating walnuts not only nourishes you but also the beneficial bacteria that live in your gut. This promotes the health of your gut and may help reduce disease risk.
■ MAY REDUCE RISK OF SOME CANCERS
Test-tube, animal and human observational studies suggest that eating walnuts may reduce your risk of certain cancers, including breast, prostate and colorectal cancers.
As noted earlier, walnuts are rich in the polyphenol ellagitannins. Certain gut microbes can convert these to compounds called urolithins.
Urolithins can have anti-inflammatory properties in your gut, which may be one way that eating walnuts help protect against colorectal cancers.
What’ more, urolithins have hormone-like properties that enable them to block hormone receptors in your body. This may help reduce your risk of hormone-related cancers, specifically breast and prostate cancers.
More human studies are needed to confirm the effects of eating walnuts on decreasing the risk of these and other cancers, as well as to clarify all the ways or mechanism by which they may help.
The polyphenol in walnuts may reduce your risk of certain cancers, including breast, prostate and colorectal cancers. However, more human studies are needed to confirm this.
Walnuts are calorie dense, but studies suggest that the energy absorbed from them is 21% lower than would be expected based on their nutrients.
■ SUPPORTS WEIGHT CONTROL
What’s more, eating walnuts may even help control your appetite.
In a well-controlled study in 10 obese people, drinking a smoothie made with about 1.75 ounces (48 grams) of walnuts once a day for five days decreased appetite and hunger, compared to a placebo drink qual in calories and nutrients.
Additionally, after five days of consuming the walnut smoothies brain scan showed that the participants had increased activation in a region of the brain that helped them resist highly tempting food cues, such as cake and french fries.
Even though larger and longer-term studies are needed, this provides some initial insight as to how walnuts may help control appetite and weight.
Though they’re calorie-dense, you may not absorb all of the calories in walnuts. Additionally, they may even help you control appetite and hunger.
■ MAY HELP MANAGE TYPE 2 DIABETES AND LOWER YOUR RISK
Observational studies suggest that one reason walnuts are linked to a lower risk of type 2 diabetes is that they help control weight. Excess weight increases your risk of high blood sugar and diabetes.
Yet, eating walnuts may help control blood sugar by mechanism beyond their influence on weight control.
In a controlled study in 100 people with type 2 diabetes, consuming 1 tablespoon of cold-pressed walnut oil a day for 3 months, while continuing their usual diabetes medication and balanced diet, resulted in an 8% decrease in fasting blood sugar.
Additionally, the walnut oil users had aboutman 8% decrease in hemoglobin A1C (3-month avarage blood sugar). The control group showed no improvement in A1C or fasting blood sugar. Neither group had a change in their weight.
Eating walnuts may help control type 2 diabetes and reduce your risk of the disease, as the nut may help control your weight. Walnut might have more direct effects on sugar control as well.
■ MAY HELP LOWER BLOOD PRESSURE
High blood pressure is a major risk factor for heart disease and stroke.
Some studies suggest that eating walnuts may help lower blood pressure, including in people with high blood pressure and in healthy people when under stress. Other studies did not observe this effect.
Among other diets, the four-year PREDIMED study in about 7,500 adults at high risk of heart disease tested a mediterranean diet supplemented with 1 ounce (28 grams) of mixed nuts daily, of which half were walnuts.
At the end of the study, people on the nut-enriched Mediterranean diet had a 0.65 mmHg greater decrease in diastolic blood pressure (bottom number) than people on a similar heart-healthy control diet who weren’t given nuts.
This suggests that nuts may slightly improved the blood pressure benefits of a heart-healthy diet. This is importan,t, as small differences in blood pressure are thought to have a big impact on risk of heart disease death.
Some studies suggest that eating 1 ounce (28 grams) of nuts daily, including walnuts, as part of a heart healthy diet may help improve blood pressure.
■ SUPPORTS HEALTHY AGING
As you age, good physical functioning is essential for maintaining your mobility and independence.
One thing that may help maintain your physical abilities is healthy eating habits.
In an observational study over 18 years in more than 50,000 older women, scientists found that those with with the healthiest diets had a 13% lower risk of physical impairment. Walnuts were among the foods that made the strongest contribution to a healthy diet.
Though high in calories, walnuts are packed with essential vitamins, minerals, fiber, fats and plant compounds that may help support good physical functioning as you age.
A healthy diet that includes walnuts may help preserve physical function, such as walking and self-care abilities as you age
■ SUPPORTS GOOD BRAIN FUNCTION
It may be just a coincidence that the shell of a walnut looks like a tiny brain, but research suggests that this nut may indeed be good for your mind.
Animal and test-tube studies found that the nutrient s inmwalnuts, including polyunsaturated fat, polyphenols and vitamin E, may reduce oxidative damage and inflammation in your brain.
In a 10-month study of Alzheimer’s disease, a mice fed 6-9% of their calories as walnuts (equal to 1-1.5 ounces or 28-45 grams daily in people) had significant improvements in learning skills, memory and anxiety reduction, compared to a walnut-free control group.
Observational studies in older adults have linked eating walnuts to better brain function,including faster processing speed, more mental flexibility and better memory.
Though these results are encouraging, more studies testing the effects of walnuts in humans are needed to draw firm conclusion.
Walnuts contain nutrients that may help protect your brain from damaging inflammation and support good brain function as you age.
■ SUPPORTS MALE REPRODUCTIVE HEALTH
Typical Western diets – high in processed foods, sugar and refined grains – have been linked to reduced sperm function.
Eating walnuts may help support sperm health and male fertility.
When 117 helthy young men included 2.5 ounces (75 grams) of walnuts daily in their Western-style diet for three months, they had improved sperm shape, vitality and mobility, compared to men not eating nuts.
Animal research suggests that eating walnuts may protect sperm by reducing oxidative damage in their membranes.
Eating walnuts regularly may help counteract potential harmful effects of less-than-ideal eating habits on sperm health.
■ IMPROVES BLOOD FATS
Elevated levels of “bad” LDL cholesterol and triglycerides have long been linked to an increase heart disease risk.
Regularly eating walnuts has been consistently shown to decrease cholesterol levels..
In a recent study in 194 healthy adults, eating 1.5 ounces (43 grams) of walnuts daily for eight weeks produced 5% decrease in total cholesterol, 5% decrease in triglycerides, compared to not eating walnuts.
The walnut easters also had nearly a 6% decrease in apolipoprotein -B which is an indicator of how many LDL particles are in your blood. When elevated, apolipoprotein-B is a major risk factor for heart disease.
A daily 1.5-ounce (43-gram) serving of walnuts may help lower harmful cholesterol and triglycerides levels, which contribute to disease risk.
Walnut are easy to add to your diet since they’re widely available in stores and a great addition to countries dishes.
THE BOTTOM LINE
Walnuts are an exceptionally nutritious nut. They have higher antioxidant activity and significantly more healthy omega-3 fats than any other common nut
The rich nutrient profile contributes to the many health benefits associated with walnuts, such as reduced inflammation and improved heart disease risk factors.
Scientists are still uncovering the many ways that walnuts’ fiber and plant compounds, including polyphenols, may interacts with your gut microbiota and contribute to your health.
It’s likely you’ll keep hearing more about walnuts in the years to come as more studies will research their beneficial health effects.
Still, there are plenty of reasons to include them in your diet already today.
Clam is a common name for several kinds of bivalve mollusks. The word is often applied only to those that are edible and live as infauna, spending most of their lives halfway buried in the sand of the seafloor or riverbeds.
Clams have two shells of equal size connected by two adductor muscles and have a powerful burrowing foot. They live in both freshwater and marine environments; in salt water they prefer to burrow down into the mud and the turbidity of the water required varies with species and location; the greatest diversity of these is in North America.
Clams in the culinary sense do not live attached to a substrate (whereas oyster and mussels do) and do not live near the buttom (whereas scallops do). In culinary usage, clam are commonly eaten marine bivalves, as in clam digging and the resulting soup, clam chowder. Many edible clams such as palourde clams are oval or triangular; however, razor clams have an elongated parallel-sided shell, suggesting an old-fashioned straight razor.
Some clams have life cycles of only one year, while at least one may be over 500 years old. All clams have two calcareous shells or valves joined near a hinge with a flexible ligament, and all are filter feeders.
The benefits of clams are many. Whether steamed, fried or grilled, clams are a delicious and nutritious seafood, adding variety to your diet. Clams join sea snails, octopus, squid and scallops as popular ocean-sourced shellfish called mollusks.
HEALTH BENEFITS OF CLAMS
Clams nutrition properties are impresive. The USDA recommends eating a variety of seafood, including shellfish, twice a week at 8 ounces per week to obtain healthy omega-3 fatty acids that help prevent heart disease.
■ PLENTY VITAMIN B12 AND PROTEIN
One of the most notable benefits of clams is their extremely high vitamin B12 content. In a serving of 20 small clams (190 grams), there are 187.9 micrograms of vitamin B12, which is an astounding 7,829 percent of the daily value (DV).
According to the National Institutes of Health (NIH), vitamin B12 is important for maintaining healthy nerve and blood cells, as well as the prevention of megaloblastic anemia. The NIH recommends that people get most of their vitamin B12 from food. Clams and beef liver are the top food sources of vitamin B12.
Clams are high protein, providing 48.5 grams in a typical 190-gram serving. One of the best benefits of clams is that their protein provide several essential amino acids that the human body cannot make, and therefore must be obtained from dietary sources.
Amino acids are the building blocks of life. The US National Library of Medicine lists growth, the breakdown of foods, repair of tissues and many other bodily functions as being the job of amino acids.
A serving of clams provides over 100 percent of the recommended daily intake of 11 different amino acids, including all nine essential amino acids.
■ CLAMS PROMOTE HEALTH
The polyunsaturated fatty acids in seafood, including shellfish, is one of the most beneficial reasons for consumption. Omega-3 fatty acids are considered essential in the diet because they must be obtained from food or supplementation.
These fats help form the structure of cell membranes and aid in the health of body’s immune, cardiovascular, endocrine and pulmonary systems, long-chain omega-3 fatty acids, called EPA and DHA, are only available theough fish, fish oils and krill oils.
The USDA recommends 1.6 grams of omega-3 fatty acids per day for adult males and 1.1 grams per day for females. For pregnancy and lactation, 1.4 grams and 1.3 grams per day are recommended, respectively.
Clams are a top source of omega-3 fatty acids, providing 50 percent of the daily adequate intake at 798 milligrams per 190-gram serving.
One serving of clams contains 0.4 grams of saturated fat. Saturated fat is known to raise low-density lipoprotein (LDL) cholesterol levels, the “bad” type of cholesterol. Too much LDL cholesterol raises the risk of heart disease. Conversely, unsaturated fats such as those found in fatty fish and shellfish help to prevent heart disease.
The other type of cholesterol, high-density lipoprotein (HDL), is beneficial. The Harvard School of Public Health explains that cholesterol is necessary for the creation of sex hormones, as well as vitamin D and other vital compounds.
HDL cholesterol is protective and is present in desirable levels in clams, at 127.3 milligrams in a 190-gram serving. The non-cholesterol sterols found in clams help to decrease the absorption of bad cholesterol, promoting health, according to the University of Illinois Department of food Science and Human Nitrition.
■ ENHANCEMENT OF MALE SEXUAL HEALTH
Clams are some of the most powerful natural sources of zinc a person can eat. Zinc also plays an important role in supporting male reproductive health because it is key nutrient in the production of testosterone and healthy sper (including higher sperm counts).
■ CANCER INHIBITOR
Studies have shown that the common quahog, Mercenaria merceneria, may possess an antitumor agent. The agent has a regressive and an inhibiting effect on sarcoma 180 and on Krebs 2 carcinomd in mice.
WHAT ARE CLAMS’ HEALTH RISK
As long as clams are grown in clean water and harvested properly, they are very safe to eat. According to the Comprehensive Reviews in Food Science and Food Safety.
When clams are not farmed and handled safely, hazards such as pathogens, biotoxins, parasites and pollutants can occur. Due to this, the production of shellfish is strictly monitored, so buying and consuming it from a reputable source is considered safe.
Be aware that some people are allergic to mollusks and other types of seafood. The Mayo Clinic reports that it is possible to only be allergic to one type of seafood, so watch for symptoms such as hives or a stuffy nose.
Rarely, life-threatening allergies can occur. Talk to your doctor if you suspect an allergic reaction to clams so that tests may be performed.
As with any food preparation, be sure to thoroughly wash hands, cutting boards and utensils with hot soapy water before and after handling. As per instructions from the Office of Disease Prevention and Health Promotion, refrigerate clams until ready to use and cook until opaque.
Be sure to freeze clams if they are not used within three or four days and cook immediately after thawing.
POTENTIAL HEALTH BENEFITS AND USES OF ROSEMARY ESSENTIAL OIL
■ MAY IMPROVE BRAIN FUNCTION
In ancient Greece and Rome, rosemary was thought to strengthen memory.
Research indicates that inhaling rosemary oil helps prevent the breakdown of acetylcholine, a brain chemical important for thinking, concentration and memory.
When 20 young adults were asked math questions in a small room diffused with rosemary oil, their speed and accuracy increased in direct proportion to the duration the oil was diffused.
Additionary, their blood levels of certain rosemary compounds likewise increased – illustrating that rosemary can enter your body through breathing alone.
Similarly, nursing students who breathed rosemary oil while taking a test reported increased concentration and information recall compared to breathing lavender oil or no essential oil at all.
Other research suggests that breathing rosemary and other essential oil may improve brain function in older adults with dementia, including those with Alzheirmer’s disease.
Breathing rosemary oil may help you focus and remember information. It may also aid your memory as you age, bit more research is needed.
■ STIMULATES HAIR GROWTH
One of the most common types of hair loss is androgenetic alopecia, better known as male pattern baldness, though it can also affect females.
Rosemary oil treats androgenetic alopecia by preventing a byproduct of testosterone from attacking your hair follicles, which is the cause of this condition.
When men with androgenetic alopecia massaged dilluted rosemary oil into their scalp twice daily for six months, they experienced the same increase in hair thickness as those who used minoxidil (Rogaine), a common hair regrowth remedy.
Additionary, those who use the rosemary oil reported less scalp itching compared to minoxidil, which suggests that rosemary may be more tolerable.
Other research indicates that rosemary oil may fight patchy hair loss, or alopecia areata, which affects up to half the population below age 21 and about 20% of people above 40.
When people with alopecia areata rubbed a rosemary essential oil blend into their scalp each day for seven months, 44% showed inprovement in their hair loss compared to only 15% in the control group, who used the neural oils jojoba and grapeseed.
Rosemary oil may combat certain types of hair loss, including male pattern baldness and patchy hair loss.
■ MAY HELP RELIEVE PAIN
In folk medicine, rosemary is utilized as a mild pain reliever.
In a two-week study, stroke survivors with shoulder pain who received a rosemary oil blend with acupressure for 20 minutes twice daily experienced a 30% reduction in pain. Those who recieved only acupressure had a 15% reduction in pain.
Additionally, an animal study determined that rosemary oil was slightly more effective for pain than acetaminophen, a common over-the-counter pain medication.
Rosemary oil is known in folk medecine as a pain reliever. Preliminary studies support its pain relief benefits and suggest that it may be more effective than acetaminophen.
■ REPELS CENTAIN BUGS
For deterring harmful insects that may bite you or infest your garden, consider rosemary oil as a natural alternative to chemical products.
When a rosemary-oil-based pesticide, Eco Trol, was sprayed on greenhouse tomato plants, it reduced the population of two-spotted spider mites by 52% without harming the plants.
Rosemary also helps repel certain blood-sucking insects that can spread harmful viruses and bacteria.
When rosemary oil was measured against 11 other essential oils, it had the longest repellent effect on Aedes aegypti mosquitoes, which spread the zika virus. A dillution of 12.5% rosemary oil repelled 100% of the mosquitoes for 90 minutes.
Additionally, a spray containing 10% of rosemary oil was similarly effective as the chemical insecticide bifenthrin for controlling the spread of black-legged ticks – which harbor Lyme disease – in tick-infested areas in the northeastern US.
Rosemary oil is used in natural pesticides to kill certain insects. Additionally, the oil helps repel some blood-sucking insects, such as particular mosquitoes and ticks.
■ MAY EASES STRESS
Many factors can cause stress – including school tests. Inhaling rosemary oil may help reduce test anxiety.
When nursing students breathed rosemary oil from an inhaler before and during test time, their pulse decreased by about 9% – while no significant change occured whithout rosemary oil.
Because increased pulse rates reflect short-term stress and anxiety, rosemary oil may naturally reduce stress.
Additionally, when 22 young adults sniffed rosemary oil for 5 minutes, their saliva had 23% lower levels of stress hormone cortisol compared to those who smelled a non-aromatic compound.
Increased cortisol levels can suppress your immune system, contribute to insomnia and cause mood swings, among other potential problems.
Simply smelling rosemary oil may ease your stress levels in situations like exam taking. Rosemary may reduce levels of cortisol, a hormone that can have harmful effects on your body.
■ MAY INCREASE CIRCULATION
Poor circulation is a common complaint. You may notice it most in your hands and feet.
If you experience cold fingers and toes – even in relatively warm temperature – rosemary oil is worth considering .
In one study, a woman with Raynaud’s disease – which impairs circulation – massaged her hands with a rosemary oil blend, finding that it helped warm her fingers more than a neutral oil. These effects were confirmed by thermal imaging.
If you have Raynauld’s disease, blood vessels in your fingers and toes constrict when you’re cold or stressed, causing them to lose their color and turn cold.
Rosemary oil may help by expanding your blood vessels, thereby warming your blood so that it reaches your fingers and toes more easily.
If you experience cold fingers or toes, massaging with rosemary oil may help warm them. It may aid conditions like Raynaud’s disease, but more research is needed.
■ MAY HELP PERK YOU UP
Rosemary oil is commonly used for mental strain and fatigue in folk medicine. When 20 healthy young adults inhaled rosemary oil, they reported feeling about 30% more mentally refreshed and about 25% less drowsy compared to smelling a placebo oil.
This increase in alertness corresponded to changes in brain waves and increases in heart rate, breathing and blood pressure.
Applying diluted rosemary oil to your skin may provide similar benefits, as it can reach your brain via this route.
In one study, applying diluted rosemary oil to the skin caused 35 healthy people to feel significantly more attentive, alert, energetic and cheerful after 20 minutes than when using a placebo oil.
A few small studies suggest that rosemary oil may boost attention, alertness, energy and mood. Yet, more research is warranted.
■ MAY REDUCE JOINT INFLAMMATION
Preliminary evidence suggests that rosemary oil may help reduce tissue inflammation that can lead to swelling, pain and stiffness.
It may do so by stemming the migration of white blood cells to injured tissues to release inflammatory chemicals.
When people with rheumatoid arthritis were given 15-minutes knee massages using a rosemary oil blend three times weekly, they had a 50% decrease in inflammatory knee pain in two weeks, compared to a 12% decrease in those not given the oil.
Rheumatoid arthritis is an autoimmune condition in which your body’s own immune system attacks tissues, such as knees and other joints, injuring the joint lining and causing inflammation.
Applying diluted rosemary oil topically may help lower inflammation in injuries and rheumatoid arthritis. However, more research is needed to confirm this.
Scientists are investigating several other uses of rosemary oil, but human studies are lacking.
Test-tube studies aren’t equivalent to human research that tests essential oils via inhalation or topical application, which are accepted uses for people.
Additionally, some animal studies have administered rosemary oil orally, but this is not recommended. Essential oils should not be swallowed .
STILL, ROSEMARY OIL MAY PROVE USEFUL FOR:
● Cancer: Rosemary oil has antioxidant and anti-inflammatory effects, which test-tube studies may fight cancer cells.
● Liver and digestive health: Animal studies indicate that rosemary oil may stimulate the release of bile, which is important in fat digestion, and activate your own antioxidant defense mechanism to protect your liver.
● Food poisoning: Rosemary oil can help inhibit the growth of certain strains of bacteria that cause food poisoning. This requires using precise, very small amounts of food-grade oil. Don’t experiment with this at home.
● Antibiotic side effects: Rosemary and other essential oils may increase the effectiveness of certain antibiotics. This may allow for a lower dose of these drugs, which could reduce side effects.
● Antibiotic resistance: Rosemary and other essential oils may awaken the cell walls of antibiotic-resistant bacteria-not only damaging them but also enabling antibiotics to enter.
Potential future uses of rosemary oil include preventing cancer and food poisoning, as well as supporting liver and digestive health. Yet, no human studies on these effects have been conducted.
EASY TO USE
Rosemary oil can be inhaled or applied topically. It’s very concentrated, so you should only use a few drops at a time. The small bottles in which it’s sold contain plastic droppers that make it easier to dispense single droplets.
Though some manufactures claim it’s safe to swallow or consume their essential oils, there isn’t scientific evidence supporting this – especially over the long term. Essential oils should never be swallowed.
Here are a few easy guidelines for inhalation or topical use of rosemary oil.
The simplest way to inhale rosemary oil is to open the bottle and breath in. Alternately, you can place a few drops on a cloth or tissue and hold it near your face.
Many people use aromatherapy diffusers, which distribite the essential oil into the sorrounding air.
In general, avoid placing a diffuser close to baboes or young children, as it’s hard to know the amount they’re inhaling.
Rosemary and other essential oils are readily absorbed into your bloodstream when you apply them to your skin.
It’s generally advised to dilute essential oils with a neutral carrier oil, such as jojoba oil. This helps prevent potential irritation to your skin and premature evaporation of the oil.
Here are some general guidelines for diluting oils for topical use:
Once dilluted, apply the oil to the bottom of your feet or the body part you’re targeting, such as a sore muscle. Next, rub the oil into your skin. This improves blood flood and absorption of the oil
Oyster is the common name for a number of different families of salt-water bivalve molluscs that live in marine or brackish habitats. In some species, the valves are highly calcified, and many are somewhat irregular in shape. Many, but not all oysters are in the superfamily ostreoidea.
Some types of oyster are commonly consumed cooked or raw, and in some locales are regarded as a delicacy. Some types of pearl oyster are harvested for the pearl produced within the mantle.
Windowpane oysters are harvested for their tramslucent shells, which are used to make various kinds of decorative objects.
They’re a vital part of the ecosystem, filtering pollutants out of the water and providing habitats for other species, such as barnacles and mussels. There are many different types of oysters – their briny, flavorful meat is considered a delicacy around the world.
Though well known for their purported aphrodisiac qualities, these mollusks have a lot to offer in terms of health benefits.
This article reviews the impressive health benefits – but also risks – of eating oysters and explains the beat ways to prepare them.
OYSTER NUTRITION FACTS
Oysters have a hard, irregularly shaped shell that protects a gray-colored, plump inner body. This inner body – known as the meat – is highly nutirtious.
In fact, a 3.5-ounce (100-gram) serving of wild eastern oysters provides the following nutrients:
●Protein: 7 grams
●Fat: 3 grams
●Vitamin D: 80% of the Reference DailyIntake (RDI)
●Thiamine (vitamin B1): 7% of the RDI
●Niacin (vitamin B3): 7% of the RDI
●Vitamin B12: 324% of the RDI
●Iron: 37% of the RDI
●Magnesium: 12% of the RDI
●Phosphorus: 14% of the RDI
●Zinc: 605% of the RDI
●Copper: 223% of the RDI
●Manganese: 18% of the RDI
●Selenuim: 91% of the RDI
Oysters are low in calories yet loaded with nutrients, including protein, healthy fats, vitamins, and minerals.
A 3.5-ounce (100-gram) serving provides over 100% of the RDI for vitamin B12, zinc, and copper, and over 75% of your daily needs for selenium and vitamin D.
These tasty mollusks are also a good source of omega-3 fatty acids, a family of polyunsaturated fats that play important roles in your body, such as regulating inflammation and keeping your heart and brain healthy.
People who eat diets high inomega-3 fats have a lower risk of developing conditions like heart disease and type 2 diabetes.
Oysters are packed with essential nutrients, such as protein, vitamins, minerals, and omega-3 fatty acids. They’re particularly high in vitamin B12, zinc, and copper.
AN EXCELLENT SOURCE OF IMPORTANT NUTRIENTS
Oyster are packed with nutrients. They’re especially high in the following vitamins and minerals:
●Vitamin B12. This nutrient is critical for nervous system maintenance, metabolism, and blood cell formation. Many people, especially older adults, are deficient in this vitamin.
●Zinc. This mineral plays a vital role in immune sytem health, metabolism, and cell growth. A 3.5-ounce (100-gram) serving of oysters provides over 600% of the RDI.
●Selenium. This mineral maintains proper thyroid function and metabolism. It also acts as powerful antioxidant, helping prevent damage to cells caused by free radicals.
●Vitamin D. Is essential to immune health, cellular growth, and bone health. Many people are deficient in this vitamins, especially those living in colder climates.
●Iron. Your body needs iron to make hemoglobin and myoglobin, proteins that carry oxygen throughout your body. Many people don’t get enough iron through their diet.
Aside from their other various roles in health, many of these nutrients offer antioxidant protection as well.
Selenium is a powerful antioxidant that helps protect your body against oxidative stress, an imbalance that occurs when excessive amounts of free radicals are produced.
Oxidative stress has been linked to an arrays of chronic conditions, such as cancer, heart disease, and mental decline.
Zinc and vitamin B12 and D also have antioxidant effects, boosting the protective benefits of oysters even higher.
Research shows that people who eat diets rich in antioxidants lower their risk of heart disease, diabetes, certain cancers, and all-cause mortality.
Oysters are rich in zinc, iron, selenium, and vitamins B12 and D. Some of these nutrients have antioxidant properties and help promote overall health.
A HIGH-QUALITY PROTEIN SOURCE
Oyster are an excellent source of high-quality protein, with a 3.5-ounce (100-gram) serving packing in 7 grams of this filling nutrients.
They’re also a complete protein source, meaning they contain all nine essential amino acids your body needs.
Adding protein sources to meals and snacks can help promote feelings of fullness and encourage weight loss.
Protein-rich foods stabilize hunger by increasing levels of fullness- promoting hormones like peptide YY and cholecystokinin (CCK).
Higher-protein diets have been proven effective in boosting weight loss than low-fat diets or higher-carb diets.
Following a high-protein diet may also benefit blood sugar control, particularly in people with diabetes.
A review of nine studies demonstrated that high-protein diets significantly reduced levels of hemoglobin A1c – a marker of long- term blood sugar control – in adults with type 2 diabetes.
High-protein diets may reduce heart disease risk factors in those with type 2 diabetes.
A review of 18 studies in people with type 2 diabetes found that high-protein diets significantly reduced triglycerides levels – a major risk factor for heart disease.
High-protein diets that include oysters may promote weight loss, improve blood sugar control, and reduce heart disease risk factors in people with type 2 diabetes.
CONTAIN A UNIQUE ANTIOXIDANT
Aside from being packed with beneficial nutrients like vitamins, oyster also contain a recently discovered, unique antioxidant called 3,5-Dihydroxyl-4-methoxybenxyl alcohol (DHMBA).
DHMBA is a phenolic compound that exhibits powerful antioxidant effects.
In fact, a test-tube study showed that it was 15 times more powerful in fighting oxidative stress than Trolox, a synthetic form of vitamin E commonly used to prevent damage caused by oxidative stress.
Some test-tube studies indicate that DHMBA from oysters may be of particular benefits to liver health.
One test-tube study demonstrated that it protected human liver cells from damage and cell death caused by induced oxidative stress.
Scientists are hopeful that DHMBA may be useful in preventing or treating liver diseases in the future, but research is limited to test-tube studies at this time.
Another test-tube study found that DHMBA reduced oxidative of LDL (bad), Oxidation of cholesterol is a chemical reaction linked to atherosclerosis (plaque buildup in your arteries), a major risk factor for health disease.
Though these results are promising, more research is needed to determine whether DHMBA would be effective in fighting oxidative stress in humans.
DHMBA is a powerful antioxidant in oysters. It may help fight oxidative damage, benefiting liver and heart health. Still, research is currently limited to test-tube studies.
Though it’s clear that oysters offer impressive health benefits, some potential concerns exist – especially when consuming them raw.
MAY CONTAIN BACTERIA
Eating raw oyster meat poses a greater risk of bacterial infection.
Vibrio bacteria – including Vibrio vulnificus and Vibrio parahaemolyticus – can be concentrated in filter-feeding shellfish. Eating them raw can increase your risk of exposure.
Infections by these bacteria can lead to symptoms like diarrhea, vomiting, fever, and even more serious conditions, such as septicaemia – a serious blood infection that can cause death.
According to the Centers for Disease Control and Prevention (CDC), 100 of the 80,000 people who get sick from vibrio bacteria in United States every year die from the infection.
Oyster can also carry Norwalk-type viruses and enteroviruses that can pose health risk.
Additionally, these mollusks may contain chemical contaminants, including heavy metals like lead, cadmium, and mercury.
Due to these potential health risks, children, those with compromised immune systems, and pregnant or breastfeeding women should avoid eating raw seafood.
Those who choose to eat raw oysters should be aware of these potential risks. At this time, there is no way to ensure that they’re safe to consume in their raw form, despite rigorous monitoring by both state and federal authorities.
This is why major health organizations like the CDC recommend that they only be eaten cooked.
Oyster contain an exceptionally high amount of zinc. While this mineral is important for health, consuming too much can be harmful.
Though zinc toxicity is most often associated with supplements, eating too many oysters too frequently can lead to negative effects, such as reduced levels of the minerals copper and iron that zinc competes with for absorption.
Additionally, those who are allergic to seafood should avoid eating them.
Raw oyster can carry potentially harmful bacteria and viruses. Health organizations recommend that they be cooked before eating to avoid dangerous infections.
THE BOTTOM LINE
Oysters are highly nutritious shellfish that offer a wide array of health benefits.
They’re packed with high-quality protein, vitamins, minerals, and antioxidants – all of which benefit health.
Still, raw oysters can contain potentially harmful bacteria, so enjoy them cooked to avoid infection.
If you’re a seafood lover, try adding these tasty, nutrient-dense mollusks diet.
The lemon, Citrus limon, is a species of small evergreen tree in the flowering plant family Rutaceae, native to South Asia, primarily North eastern India. Its fruits are round in shape.
The tree’s ellipsoidal yellow fruit is used for culinary and non-culinary purposes throughout the world, primarily for its juice, which has both culinary and cleaning uses.
The pulp and rind are also used in cooking and baking. The juice of the lemon is about 5% to 6% citric acid, with a pH of around 2.2, giving it a sour taste of lemon juice makes it a key ingredient in drinks and food such as lemonade and lemon meringue pie.
Lemons are a popular fruit that people use in small quantities to add flavor to food. However, they rarly consume them alone due to their intense, sour taste.
Lemons give flavor to baked goods, sauces, salad dressings, marinades, drinks, and desserts, and they are also a good source of vitamin C.
One 58 gra (g) lemon can provide over 30 milligrams (mg) of vitamin C. Vitamin C is essential for health, and a deficiency can lead to health problems. The early explorers knew this and took lemons on their long voyages to help prevent or treat scurvy, a life threatening condition that was common among sailors.
This article looks at the nutritional content of lemons, their possible health benefits, ways to use them in foods, and any potential health risk.
Lemons are an excellent source of vitamin C and flavonoids, which are antioxidants.
Antioxidants help remove free radicals that can damage cells from the body. The nutrients can help prevent diseases and boost health and wellbeing.
HEALTH BENEFITS OF LEMON
■ SUPPORT HEART HEALTH
Lemons are a good source of vitamin C. NOne lemon provides about 31 mg of vatamin C, which is 51% of the reference daily intake (RDI).
Research shows that eating fruits and vegetables rich in vitamin C reduces your risk of heart disease and stroke.
However, it’s not only the vitamin C that is though to good for your heart. The fiber and plant compounds in lemon could also significantly lower some risk factors for heart diseases.
One study revealed that eating 24 grams of citrus fiber extract daily for a month reduced total blood cholesterol levels.
PLANT COMPOUNDS FOUND IN LEMONS:
● namely hesperidin and diosmin
● have also been found to lower cholesterol.
Lemons are high in heart-healthy vitamin C and several beneficial plant compounds that may lower cholesterol.
■ IT SUPPORTS WEIGHT LOSS
Research has shown that polyphenol antioxidants found in lemons significantly reduces weight gain in mice that are overfed in order to induce obesity.
In these mice studies, the antioxidant compounds also offset the negative effects on blood glucose levels and improved insulin resistance, the two main factors are in the development of type 2 diabetes.
■ HELP CONTROL WEIGHT
Lemon are often promoted as a weight loss food, and there are a few theories as to why this is. One common theory is that the soluble pectic fiber in them expands in your stomach, helping you feel full for longer.
That said, not many people eat lemons whole. And because lemon juice contains no pictin, lemon juice drinks will not promote fullness in the same way.
Another theory suggests that drinking hot water with lemon will help you lose weigth. However, drinking water is known to temporarily increase the number of calories you burn, so it may be the water itself that is helping with weight loss – not the lemon.
Other theories suggest that the plant compounds in lemon extract may help prevent or reduce weight gain in a number of ways. Research shows that plant compounds in lemon extracts may help prevent or reduce weigth gain in a number of ways.
In one study, mice on a fattening diet were given lemon polyphenols extracted from the peel. They gained less weight and body fat than other mice.
Animal studies show that lemon extract and plant compounds may promote weight loss, but the effects in human are unknown.
■ WEIGHT LOSS
In a 2008 study, rodents who consumed lemon peel phenols with a high fat diet for 12 weeks gained less weight than those who did not consume lemon.
In 2016, 84 premenopausal Korean women with a high body mass index (BM) followed a lemon detox diet or another diet for 7 days. Those who followed the lemon detox diet experienced greater improvements in insulin resistance, body fat, BMI, body weight, and waist-hip ratio than those on the other diets.
■ VITAMIN C
Vitamin C is an esential nutrient and an antioxidant.
If a person does not consume enough vitamin C, they will develop a deficiency, which is known as scurvy. It is rare in the United States, but it can affect people who do not have a varied diet.
Symptoms can start to appear within a month of not consuming vitamin C, and they include:
● Malaise (a feeling of being unwell)
● Inflammation of the gums or bleeding gums
● red patches on the skin due to due to blood vessels breaking beneath the surface
● joint pain
● slow wound healing
● Loosening of teeth
Many of these happen when the connective tissues weaken due to the lack of vitamin C.
Since vitamin C helps the body absorb iron, people who are deficient in iron may also develop anemia.
■ PREVENT KIDNEY STONES
Kidney stones are small lumps that form when waste products crystallize and build up in your kidneys. There are quite common, and people who get them often get them repeatedly.
Citric acid may help prevent kidney stones by increasing urine volume and increasing urine pH, creating a less favorable environment for kidney stone formation.
Just a 1/2-cup (4ounces or 125 ml) of lemon juice per day may provide enough citric acid to help prevent stone formation in people who have already had them.
Some studies also found that lemonade effectively prevented kidney stones, but the results have been mixed. Other studies have shown no effect.
Lemon juicemay help prevent kidney stones. However, more quality research is needed.
■ PROTECT AGAINST ANEMIA
Iron deficiency anemia is quite common. It occurs when you don’t get enough iron from the foods you get. Lemons contain some iron, but they primarily prevent anemia by improving your absorption of iron from plant foods.
Your gut absorbs iron from meat, chicken, and fish (known-heme iron) very easily, while iron from plant sources (non-heme iron) not as easily. However, this absorption can be improved by consuming vitamin C and citric acid.
Because lemons contain both vitamin C and citric acid, they may protect against anemia by ensuring that you absorb as much iron as possible from your diet.
Lemons contain vitamin C and citric acid, which help you absorb non-heme iron from plants. This may prevent anemia.
■ REDUCE CANCER RISK
A healthy diet rich in fruits and vegetables may help prevent some cancers. Some observational studies have found that people who eat the most citrus fruit have a lower risk of cancer, while other studies have found no effects.
In test-tube studies, many compounds from lemons have killed cancer cells. However, they may not have the same effect on human body.
Some researchers think that plant compounds found in lemons – such as limonene and naringenin – could have anticancer effects, but this hypothesis needs further investigation.
Animal studies indicate the D-limonene, a compound found in lemon oil, does have anticanter properties. Another study used pulp from mandarin that contained the plant compounds beta-cryptoxanthin and hesperidin, which are also found in lemons.
The study discovered that these compounds prevented malignant tumors from developing in the tongues, lungs, and colons of rodents.
However, it should be noted that the research team used a very high dose of the chemicals – far more than you would get by eating lemons or oranges.
■ IMPROVE DIGESTIVE HEALTH
Lemons are made up of about 10% carbs, mostly in the form of soluble fiber and simple sugars.
The main fiber in lemons is pectin, a form of soluble fiber linked to multiple health benefits. Soluble fiber can improve gut health and slow the digestion of sugars and starches. These effects may result in reduced blood sugar levels.
However, to get the benefits of fiber from lemons, you need to eat the pulp. People who drink lemon juice, without the fiber found in the pulp, we miss out on the benefits of the fiber.
The soluble fiber in lemons could help improve digestive health. However, you need to eat the pulp of the lemon, not the juice.
■ PROMOTES HYDRATION
According to the Food and Nutrition Board, general guidelines say that women should get at least 91 ounces per day and men should get at less 125 ounces. This includes water from food and drinks.
Water is the best beverage for hydration, but some people don’t like the taste of its own. Adding lemon enhances water’s flavor, which may help you drink more.
■ IT’S A GOOD SOURCE OF VITAMIN C
Citrus fruits like lemons are high in vitamin C, a primary antioxidant that helps protect cell from damaging free radicals. You’ve probably heard that vitamin C may help prevent or limit the duration of the common cold in some people, but studies are conflicting.
Vitaminc C may reduce your risk of cardiovascular diseases and stroke, and lower blood pressure.
While lemons don’t top the list of citrus fruits high in vitamin C, they’re still a good source . According to the United States Department of Agriculture, the juice of ine lemon provides about 18.6 milligrams of vitamin C. The recommended daily amount for adults is 65 to 90 milligrams.
■ IT IMPROVES YOUR SKIN QUALITY
Vitamin C found in lemons may help reduce skin wrinkling, dry skin from aging, and damage from the sun. How water improves skin is controvercial, but one thing is certain. If your skin loses moisture, it becomes dry and prone to wrinkles.
A 2016 laboratory study showed that a citrus-based drink helped prevent the development of wrinkles in hairless mice.
■ IT AIDS DIGESTION
Some people drink lemon water as a daily morning laxative to help prevent constipation. Drinking warm or hot lemon water when you wake up may help get your digestive system moving.
Ayurvedic medicine says the sour lemon taste helps stimulate your “agni.” In ayurvedic medicine, a strong agni jump-starts the digestive system, allowing you to digest food more easily and helping to prevent the buildup of toxins.
■ LOWERING STROKE RISK
According to a 2012 study, the flavonoid in citrus fruits may help lower the risk of ischemic stroke in women.
A study of data from nearly 70,000 women over 14 years showed that those who ate the most citrus fruits had a 19% lower risk of ischemic stroke than women who consumes the least.
Ischemic stroke is the most common type of stroke. It can happen when the blood clot blocks the flow of blood tomthe brain.
A 2019 population study showed that long term, regular consumption of foods that contain flavonoids might help protect against cancer and cardiovascular disease. However, the study indicated that people who smoked or consumed a lot of alcohol were less likely to benefits.
Potassium may help lower the risk of stroke.
■ BLOOD PRESSURE
One 2014 study found that women in Japan who walked regularly and consumed lemon every day had lower blood pressure than those who did not.
More research is needed to identify the role of lemon in this improvement and to discover whether consuming lemon can help reduce blood pressure since walking daily can also lower blood pressure.
■ CANCER PREVENTION
Lemons and lemon juice are an excellent source of antioxidant vitamin C.
Antioxidants may help prevent free radicals from causing cell damage that can lead to cancer. However, exactly how antioxidants can help prevent cancer remains unclear.
■ MAINTAINING A HEALTHY COMPLEXION
Vitamin C plays a vital role in the formation of collagen, the support system of the skin.
Sun exposure, pollution, age, and other factors can result in skin damage. A 2014 mouse study suggested that either eating vitamin C in its natural form or applying it topically can help prevent this type of damge.
■ PREVENTING ASTHMA
People with asthma who consume higher amount of vitamin C and other nutrients when they have a cold may experience fewer asthma attacks, according to one review.
The authors found evidence that vitamin C also benefitted people with bronchial hypersensitivity when they also had a common cold.
■INCREASING IRON ABSORPTION
Iron deficiency is leading cause of anemia. Pairing foods that are high in vitamin C with iron-rich foods minimizes the body’s ability to absorb iron.
However, a high intake of vitamin C can trigger gastrointestinal problems in people who are taking iron supplements. For this reason, it is best to obtain iron from dietary sources, such as beef liver, lentils, raisins, dried beans, animal meats, and spinach.
Squeezing a little lemon juice onto a salad containing baby spinach leaves can help maximize the intake of both iron and vitamin C.
■ BOOSTING THE IMMUNE SYSTEM
Foods that are high in vitamin C and other antioxidants may help strengthen the immune system against the germs that cause the common cold and the flu.
One review found that, while vitamin C supplements do not appear the reduce the incidence of colds in a population, they may help reduce the length of time a cold lasts. Vitamin C may also help boost immunity in people who are undergoing extreme physical activity.
Squeezing a whole lemon into a glass of hot water with a large spoonful of honey makes a soothing drink for someone with a cough or cold
■ IT FRESHENS BREATH
Have you ever rubbed a lemon on your hands to get rid of the smell of garlic or some other strong odor? The same folk remedy may apply to bad breath cause by eating foods with strong smells such as garlic, onions, or fish.
You might avoid bad breath by drinking a glass of lemon water after meals and first thing in the morning. Lemon is thought to stimulate saliva and water also helps prevent a dry mouth, which can lead to bad breath caused by bacteria.
Not only are lemons a very healthy fruit, but they also have a distinct, pleasant taste and smell that make them a great addition to foods and drinks.
Anchovies are small, salt water, foraging fish with more than 100 different species spread across the Pacific, Atlantic, and Indian Oceans. They are generally found in large schools, which makes them very easy to catch in large quantities. One of the most popular places to catch anchovies is the Mediterranean Sea, which is why they are such an integral part of European, Middle Eastern, and North African cuisines.
Even though their taste is not pleasant people eat them due to their various health benefits. They are normally sold in tins or cans and can be put on pizzas, samdwich, in Caesar salad dressing, and tomato sauce.
Fish, anchovy, european, raw
Serving Size: 100g
Water [g] 73.37
Energy [kcal] 137
Energy [k] 548
Protein [g] 20.35
Total lipid (fat) [g] 4.84
Ash [g] 1.44
Calcium, Ca [mg] 147
Iron, Fe [mg] 3.25
Magnesium, Mg [mg] 41
Phosphorus, P [mg] 174
Potassium, K [mg] 383
Sodium, Zn [mg] 104
Zinc, Zn [mg] 1.72
Sources include : USDA 
According to the USDA FoodData Central, anchovies are rich in omega-3 fatty acids, protein, vitamins, and minerals that help maintain good health. They contain calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.
Anchovies are a good source of vitamins such as thiamin, riboflavin, niacin, folate, vitamin C, B12, B6, A, E, and K. This oily fish also contain good fats and cholesterol.
Health benefit of anchovies include healthy heart, skin care, weight loss, as well as healthy bones and teeth. These benefits are due to omega-3 fatty acids, protein, and various nutrients present in them. Intake of anchovies also lowers the levels of bad cholesterol and toxins.
HEALTH BENEFITS OF ANCHOVIES
Anchovies have many amazing health benefits, let us discuss them in detail below.
■ IMPROVE HEART HEALTH
In a 2013 report published in thr Nutrition Journal, Dr. Yaakov Henkin, Cardiology Department, Soroka University Medical Center, Israel, revealed that anchovies contain large amount of polyunsaturated fats, which can reduce the presence of LDL (bad) cholesterol. They help reduce the risk of atherosclerosis, heart attacks and strokes.
■ HIGH IN OMEGA-3 FATTY ACIDS
Omega-3 fatty acid, found in large anchovies, eliminates unhealthy cholesterol. It improves heart and brain health, promotes weight loss, boosts eye health, and enhances fetal development.
■ SKIN CARE
Adding anchovies as a regular part of your diet can help maintain a smooth complexion as well as prevent breakouts and wrinkles association with premature aging. They can also help protect against sunburn, thereby lowering the risk of skin cancer.
■ WEIGHT LOSS
Anchovies are a type of saltwater fish that have significant amounts of protein and a low-calorie count, which makes them ideal for people trying to lose weight.
A report published in the American Journal of Clinical Nutrition based on Dietary fish being a major component of a weight-loss diet revealed that increased levels of protein in fishes help you feel satiated, which, in turn, prevents overeating.
Additionally, it suppresses the production of ghrelin (the hunger hormone). Thus, fishes like anchovies provide you with ample mutrition and health benefits, without pouring in any extra calories!
■ IMPROVE BONE HEALTH
The vitamin and minerals found in anchovies provide many health benefits, including helping to build strong bones and prevent osteoporosis and other bone conditions.
The calcium and vitamin A, found in anchovies positively affect bone growth, which makes these tiny fish quite beneficial in fighting bone degradation. Calcium is also integral in the protection of teeth from weakening and keeping them strong.
■ TISSUES AND CELL REPAIR
Protein-rich anchovies have long been known to benefit the functioning and efficiency of cell metabolism and connective tissue repair and regrowth.
High protein foods also help promote weight loss, maintain blood sugar levels, as well as build bones, muscles, cartilage, and tissues. Overall, they can be a major boost to your body’s ability to heal itself.
■ EYE HEALTH
Anchovies are rich in vitamin-A, which boosts eye health. A research report published in the International Journal of Opthalmology and Eye Science revealed that anchovy sauce, which is predominantly consumed in Pan-Asian cuisine, has a potential protective effect against progression and severity of glaucoma. It prevents macular degeneration, as well as cataracts, so eat some anchovies and protect your eyes.
■ RICH IN IRON
Anchovies rich in iron enhances oxygen supply and increases the blood circulation in the body.
■ GOOD SOURCE OF SELENIUM
The abundant selenium present in anchovies helps activate various enzymes involved in numerous physiological processes. These include blood vessel function and thyroid hormone production.
■ RICH IN NIACIN & VITAMIN B12
The ample amount of vitamin B12 and niacin present in anchovies help maintain a healthy nervous system function. These vitamins also help prevent depression, fatigue, confusion, nerve damage and the weak sense of touch.
Other benefits of anchivies include:
Unlike salmon, tilapia, and catfish, anchovies are not farm-raised. Anchovies are directly caught in the wild, which keeps them away from the dangerous chemicals exposed to other farm fishes. This, in turn, makes anchovies highly sustainable.
Omega-3 fatty acids in anchovies possess potent anti-inflamatory properties, which prevent various chronic inflammatory diseases.
■ IMPROVES DIGESTION
Anchovies, a rich source of potassium, help in better skeletal muscle contraction and digestion.
■ PREVENT TOXICITY
One of the major dangers of eating too much fish is the high level of mercury and other environmental toxins that can often be found in their bodies.
Smaller fish have far fewer toxins, particularly due to their short lifespan, and therefore add far fewer toxins to your body than larger fish, while still providing many of the same nutritional benefits.
Mussels belong to the family of clams and molluscs from salt water and freshwater habitats. There mostly two types of mussels – blue mussels and green lipped mussels. Unlike other edible clams. Unlike other edible clams, mussels have an elongated and asymmetrical shape. Most of them have shells that are generally rounded or oval.
Their shells have rounded or oval. Their shells have subdued colors ranging in hues of blue, brown, gray and black while the interior is silvery. Their bodies are soft and spongy with a pale appearance and constitute the edible portion. They have a gritty and chewy taste.
There are different species of mussels that live either in freshwater or saltwater. They are mostly found in the shallow coastal areas of oceans or near the edges of pond and lakes. Freshwater mussels are generally not eaten as they produce water pearls.
Mussels can be eaten baked, smoked, fried, boiled and steamed and are a polular fast food item in the European and Pacific countries. Mussels are mostly grown in farms for commercial use but they may be harvested in the wild.
MUSSELS NUTRITION FACTS
Mussels can be cooked with or without shells and have been declared the best seafood by the Monterey Bay Aquarium as the method of farming them is environment-friendly. They are also a nutrient dense food.their various health benefits can be attributed to their nutritional value given below. Their nutritional profile comprises of vitamin A, B-vitamin like folate and B12, minerals like phosphorus, zinc and manganese as well as omega-3 fatty acids.
CALORIES AND FAT
A 3 oz. serving of cooked blue mussels contains:
●Fat: 4 grams
●Carbohydrates: 6 grams
●Cholesterol: 48 mg
●Sodium: 314 mg
Mussels are cooked in salt water, they contain a higher amount of sodium than other varieties of shellfish.
Mussels are a rich source of protein with a cup serving providing 18 grams of protein, which is equivalent to nearly 30% of the recommended daily value for an average adult. Dietary protein is an important source of amino acids required by your body to make proteins.
These clam are also a good source of a good source of vitamin A. A cup serving of mussels contains 240 international units of vitamin A contributing to 10% and 8% of the recommended intake for women and men respectively.
Mussels possess an abundant amount of selenium. A cup serving of mussels provides 67.2 micrograms selenium which is more than the recommended daily intake of 55 micrograms for adult men and women.
Mussels are an excellent source of vitamin B12. A 3 oz. serving of cooked mussel meat provides 20.4 micrograms that are equivalent to a whopping 340% of the recommended daily intake of this vitamin.
Also a 100 gram serving of cooked green mussels contains around 20 milligrams of vitamin B12, which us essential for the pregnant women. Vitamin B12 helps in the production of red blood cells and DNA. It also helps your nervous system work properly.
BENEFITS OF MUSSELS
■ HEALTHY HEART
Being low in total and saturated fat but high in omega-3 fatty acids, mussels contribute to a healthy heart. According to a research conducted by the American Heart Association, the omega-3 fatty acids, particularly those present in fish and shellfish, possess cardioprotective benefits.
These heart-healthy unsaturated fatty acids lower risk of developing abnormal heartbeats, as well as triglycerides and fat levels in the bloodstream, thereby reducing the risk of heart attack or sudded death due to heart disease.
■ TREATMENT FOR ARTHRITIS
Research has proved that the residents of Maori coast of New Zealand whose diet comprised of green lipped mussels ha lower incidences of arthritis. It has been particularly found to be beneficial in the treatment of osteoarthritis and rheumatoid arthritis. Dried GLM extracts are particularly beneficial in this regard.
■ TREATMENT FOR JOINT PAINS
Green mussels are rich source of nutrient like iron, betain and glycoaminoglycans like chondroitin sulfate. All these substances contribute to relieving joint pains and joint stiffness.
■ HELPS THE CIRCULATORY SYSTEM
Regular intake of green lipped muscles reduces the likelihood of heart attack and other circulatory problems. They facilitate healthy circulation to the vital organs and muscles by strengthening the arterial walls and improving blood flow.
■ BONE AND TEETH HEALTH
Consumption of mussels facilitates the structural strengthening of teeth and bones as well as provides necessary support to surrounding tissues.
■ IMMUNE SYSTEM HEALTH
Regular consumption of green lipped mussels improves your resistance to viral and bacterial infection. They also improve wound healing by intensifying and accelerating the formation of antibodies.
■ HEALTHY NERVOUS SYSTEM
By stimulating the muscles, tissues and organs, green lipped mussels help improve nerve cell functioning throughout the body.
■ MPROVES FERTILITY
Green lipped mussels benefits by improving fertility as they increase the viscosity of cervical mucus plug in women and seminal fluid in men.
■ PREVENTS ANAEMIA
Green lipped mussels are an excellent source of iron with a 100 grams serving of cooked mussels contributing to over 100% of the recommended daily value for people above the age of 50.
As we all all know, iron plays a vital role in the production of red blood cells. It is involved innthe formation of two oxygen carrying protein namely hemogobin and myoglobin.
Drficiency of iron can lead to health issues like anemia, shortness of breath and low energy levels.
■ WEIGHT MANAGEMENT
Freh mussel meat contains the same amount of high-quality protein as red meat but has much less total fat, saturated fat and nearly 25% fewer calories.
Thus, replacing red meat with mussel meat contributes a low-calorie diet that provides benefits of weight management.
■ PREVENTS ASTHMA
Green lipped mussels possess anti-inflammatory properties that have been found to be beneficial in reducing asthma symptoms.
A study showed that patients who were given GLM extract experienced a significant decrease in daytime wheezing.
■ SKIN CARE BENEFITS
Seafood is beneficialn for your skin as it has been shown to revive skin cells. Inflammation is one of the causes of skin aging. Green lipped mussels are rich in zinc and omega-3 fatty acids, both of which possess anti-inflammatory properties.
Besides, deficiency of omega-3 fatty acids and zinc is one of the causes of psoriasis and eczema, both of which can be prevented by incorporating green lipped mussels in your diet. Besides, supplements made from green-lipped mussels extract increase the elasticity of your skin, thus slowing down the aging process.
■ HEALTHY CELLULAR FUNCTIONS
As stated above, mussels are a rich source of healthy proteins. These proteins help in maintaining cellular functions by providing structural support to the cells, enabling metabolic reactions to generate energy and allowing cellular communication to make your cells work together.
■ ANTI-AGING BENEFITS
Green mussels contain mucopolysaccharides that helps preserve the appearance of youth. Mucupolysaccharides are found in our hair, skin and nail, and they are present in greater quantity when we are young to help us grow. They help to maintain the elasticity of skin and give a smooth complexion.
■ GREAT SOURCE OF PROTEIN
Protein is the building block of life. We all need adequate amounts of protein to grow. Green mussel is a great source of protein. It supplies almost 40% of the recommended dietary allowance of protein for men and 41% of that for women.
■ CONTAINS IRON
Consuming green mussels can help prevent anemia. Lack of iron in the body can lead to anemia. Green mussels contain approximately 10.9 milligrams of iron. If you are over 50, then that takes care of your daily recommended intake of iron!
Even people who are below 50, a serving of green mussels can give them around 50-60% RDA of iron. This iron helps the body to make hemoglobin and prevent anemia.
■ RICH IN OMEGA-3
Green mussels is rich in natural omega-3 fatty acids. A human body cannot produce omega-3 fatty acid and needs to take it from other sources. Green mussels is the best source of omega-3 and polyunsaturated fat. Omega-3 help to prevent inflmmation and reduce the risk of stroke, heart diseases, and arthritis. Omega-3 is also good for brain development.
■ OTHER BENEFITS
Other benefits of eating mussels include protection of gastrointestinal tract, treatment of sport related injuries, scavenging free radicals, boosting immunity, giving healthy nails and aiding healthier nerve cell functioning.
Crabs are decapod crustaceans of the infraorder Brachyura, which typically have a very short projecting “tail” (abdomen) (Greek: ßpaxuc, romanized: brachys = short, oupa/ oura = tail), usually hidden entirely under the thorax.
They live in all the world’s oceans, in fresh water, and on land, are generally covered with a thick exoskeleton, and have a single pair of pincers.
Many other animals with similar names – such as hermit crabs, king crabs, porcelain crabs, horseshoe crabs and crab lice – are not true crabs.
Crab meat is full of a number of essential nutrients, minerals and fats needed by the human body for normal function. It is an excellent addition to your diet due to the vitamin B, selenium and omega-3 fatty acids it includes. There are even more health benefits you can reap when you consume crab. Health benefits of Eating Crab Meat.
Crabs provides more benefits than just a treat for the taste buds. Crabs offer many health benefits.
■ PROMOTES BETTER BONE HEALTH
Crab meat is high in phosphorus, which is an important mineral to the growth of bones and teeth. People who are at a high risk for osteoporosis should increase their crab intake for the calcium and phosphorus that crab meet provides.
Everyone knows that calcium is crucial for bone health. After calcium, the next most important substance for the health of your bones is phosphorus, a mineral normally found in the human body. Crab meat contain a great deal of phosphorus, which is crucial for the health of the bones and teeth.
As a result, crab is an excellent additive to the diet of anyone who has a family history of osteoporosis and is at a higher risk of developing it. Eating crab for the high phosphorus content is essential, especially if you want to maintain an active lifestyle as you get older.
■ BOOSTS MENTAL ACTIVITY
Crab meat is packed full of a number of nutrients, such as vitamin B2, selenium, copper and omega-3 fatty acids. These substances are excellent for the brain and can improve cognition and the overall function of your nervous system. Consuming crab on a weekly basis alone can benefit your brain by reducing inflammation and plaque.
Crab meat also includes copper, vitamin B2, selenium, and omega-3 fatty acids. This combination is great for cognition and nervous system activity. It also reduces inflammation and plaque in your neural pathways.
■ HEART HEALTH
Crab meat is high in omega-3 fatty acids, which can keep your cholesterol levels balanced and reduced inflammation in the body, which can lower blood pressure and prevent heart problems like atherosclerosis. Your risk of heart attack and stroke is lowered as a result.
Speaking of omega-3 fatty acids, they are great for balancing cholesterol levels and promoting anti-inflammatory activity in the body. The correct balance will help reduce blood pressure, lower strain, and prevent the development on atherosclerosis.
■ ELIMINATES INFLAMMATION
In addition to omega-3 fatty acids, there are other nutrients and minerals found in crab meat that can reduce and even eliminate inflammation in the human body. Eating more crab can improve health problems such as arthritis, gastrointestinal issues and gout.
■ INCREASED IMMUNITY
Crab meat is full of antioxidants, which can help improve your immune system. Selenium and riboflavin are two key minerals it contains and they have been linked to improving the function of the immune system and protecting against chronic diseases. The antioxidants found in crab can also neutralize free radicals that can cause cells to mutate.
The immune system is one of the most important functions of the body at keeping you healthy. Studies have shown selenium to have a direct link to stimulating immune system activity and will act as an antioxidant. This increases your protection against chronic diseases.
■ DETOXING YOUR BODY
The levels of phosphorus found in crab meat can help improve the overall function of thr kidneys and liver. This, in turn, allows for better and speedier release of toxins from the body. Additionally, the body can benefit from better metabolic efficiency.
There are many expensive products on the market that claim to provide detoxifying benefits for the body. You can skip all those by having more crab meat. The phosphorus levels will help improve kidney function, which helps release toxins from the body faster and improve metabolic efficiency.
Crab meat is rich in copper, a mineral that is usually overlooked but that contains a number of benefits for the human body. It helps to absorb iron in the stomach and helps to boost the production of red blood cells, which keeps the blood well oxygenated throughout the body. The copper in crab can also help promote faster healing and regrowth of cells following an illness or injury.
Copper helps absorb iron in the gut, which plays a key role in producing red blood cells and boosting circulation. It helps ensure that oxygenated blood will reach all necessary parts of the full for full and efficient function.
These are only a few of the great benefits you can enjoy from regularly eating crab meat. However, it’s important to know that crab is also high in sodium and cholesterol. If you have high cholesterol or suffer from a cardiovascular condition, be sure to speak with your doctor before incorporating it into your diet.
Chicken livers are high in protein and a rich store of folate, which is important for fertility and helps prevent certain birth defects. Chicken livers are also one of the top sources of vitamin A, which helps eye health.
WHY ARE CHICKEN LIVERS GOOD FOR ME?
Chicken livers are high in protein and a rich store of folate, which is important for fertility and helps prevent certain birth defects. (Food Standards Authority advises pregnant woman not to eat liver because too much vitamin A can harm the baby.)
Livers are also loaded with iron to give you energy and a treasure trove of certain B vitamins, most notably B12. This nutritional profile makes them a good choice for anyone prone to anaemia. Chicken livers are also one of the top sources of vitamin A, which helps eye health.
WHAT IS LIVER?
The liver is a vital organ in humans and animals. It is typically the largest internal organ and has many important functions, including:
●Processing digested food from the gut
●Storing glucose, iron, vitamins and other essential nutrients
●Filtering and clearing drugs and toxins from the blood.
Liver, along with other organ meats, used to be a very popular food, however, muscle meats now tend to be favored over organ meats. Regardless of its declining popularity, liver is possibly one of the most nutrient-dense foods on the planet.
People often look to fruits and vegetables for vitamins and minerals, but liver far surpasses them all in terms of nutrient content. A small amount of liver provides well over 100% of the RDI for many essential nutrients. It is also rich in high-quality protein and low in calories.
Liver is cheap and readily available from grocery stores and butchers. While most animal livers can be eaten, common sources are cow, chicken, duck lamb and pig.
Liver is possibly the most nutrient-dense food in the world. It’s packed with essential nutrients, rich in protein and low in calories.
■ LIVER PROVIDES HIGH-QUALITY PROTEIN
Protein is vital to life and found in nearly every part of the body. It’s required to make and repair cells and turn food into energy. Over one-quarter of beef liver is made up of protein. Moreover, it’s very high-quality protein. As it provides all of the essential amino acids.
Amino acids are the building blocks that make up proteins. Some amino acids can be made in the body. But those known as essential amino acids must come from food.
A high protein intake has been shown to help with weight loss, as it reduces hunger and appetite. Additionally, protein has been found to satisfy hunger better than fat or carbs.
Furthermore, a high protein intake can boost you metabolic rate, or the number of calories your body uses to function.
Having a higher metabolic rate means you use more calories, which can be useful for weight loss, particularly if combined with a reduced calorie intake. Lastly, a high protein intake can help build muscle and protect against muscle loss while losing weight.
Liver is a great source of high-quality protein. A high protein intake has been shown shown to increase metabolic rate, reduce appetite, help build muscle and preserve muscle during weight loss.
■ LIVER HAS FEWER CALORIES THAN MANY OTHER MEATS.
Per calories, liver is one of the most nutrient-dense foods there is. In fact, more commonly eaten muscle meats are nutritionally poor in comparison.
A 3.5-ounce (100-gra) sirloin steak or lamb chop contains over 200 calories.
The same amount of beef liver contains just 175 calories, all while providing way more of every single vitamin and most minerals than either a sirloin steak or lamb chop.
When reducing calorie intake, you can often miss out on vital nitrition. Therefore, it is important to choose nutrient-dense foods.
While plenty of foods contain high-quality protein or vitamins and minerals, no single food contains the same variety or amount of nutrients as liver.
What’s more, eating foods that are high nutrients but low in calories has been shown to reduce hinger.
Liver is low in fat as well. Only around 25% of its calories come from fat, compared to 50-60% of calories in steak and lamb.
Per calorie, liver is one of the most nutrient-dense foods around. Compared to muscle meats, it is lower in calories and fat and far superior in terms of vitamins and minerals.
COMMON CONCERNS ABOUT EATING LIVER
Many people have concerns about eating liver and wonder whether it’s unhealthy.
One of the most common questions is if its cholesterol content is problem.
While liver is high in cholesterol this isn’t an issue for the most people.
people used to believe that cholesterol in food caused heart disease. However, more recent research has shown that this isn’t true for the majority of people.
Most heart disease-related cholesterol is actually produced in the body. And when you eat foods high in cholesterol, your body produces less to keep the balance.
However, around a quarter of the population appears to be more sensitive to cholesterol in food. For these people, eating cholesterol-rich foods can increase blood cholesterol.
Another common concern about eating liver is that it constains toxins.
However, the liver does not store toxins. Rather, its job is to process toxins and make them safe or turn them into something that can be safety removed from the body.
In conclusion, toxins in liver are not an issue, and it should certaintly not be avoided for this reason.
Common concerns about liver include that it’s high in cholesterol and may store toxins. However, its cholesterol content is not an issue for most people, and it does not store toxins.
LIVER MAY NOT BE FOR EVERYONE
There are certain groups who may want to avoid eating liver.
■ PREGNANT WOMEN
Concerns regarding the safety of liver intake during pregnancy are largely due to its vitamin A content.
High intakes of preformed vitamin A, the type found in liver, have been linked to birth defects. Yet, the exact risk is unclear, and more research is needed.
Nevertheless, it only take 1 ounce (30 grams) of beef liver to reach the tolerable upper intake level for vitamin A during pregnancy. This is a very small amount, so quantities must be monitored.
Although it may be safe to eat a small amount of liver occasionally during pregnancy, it’s necessary to be cautious
■ THOSE WITH GOUT
Gout is a type of arthritis caused by high levels of uric acid in the blood. Symptoms include pain, stiffness and swelling in the joints.
Liver is high in purines, which form uric acid in the body. It is therefore important to limit your intake if you have gout.
However, if you dont’t suffer from gout, eating liver will not necessarily cause it. While a number of factors can increase your risk of developing gout, dietary factors only account for about 12% of cases.
It may be best to avoid liver during pregnancy. Although liver is unlikely to cause gout, it might be sensible to avoid it if you already suffer from gout.
THE BOTTOM LINE
Liver is a greatly underrated food. It’s low in calories and rich in high-quality protein, all while containing an incredible amount of vital nutrients.